09-29-26

Endurance Day – 30′ AMRAP
500m Row or Ski
400m Run
50 DU / 150 Singles

09-28-26

Squats
Front or Back Squats
15′ to Work to Heavy 6 Reps

15′ AMRAP
15 Goblet Squats 50/35
15 Calories Row or Ski
15 Toes to Bar / 25 Knees to Chest

09-25-26

NFT AMRAP – Finally Bench Day!
10 CG Bench Press
10 Alt DB Curls
15 Bent Over Flys
20 Flutterkicks – 4 Count

09-24-26

Power Cleans
15′ to work to a Heavy 7 Rep

15′ Jacob’s Running Ladder
With DBL DB, do 5 Reps of Each:
Deadlifts
Hang Cleans
Front Squats
Push Press
200m Run

09-23-26

36′ Team Row
As a team of 2-3, accumulate max calories
*Switch Often, but no Less than every 3′.

09-22-26

Strict Press + Hang Clean
10 – 9 – 8 – 6 – 5
Work to Heavy 5 Rep

:30 OH Hold
Use # you earned in 5 Rep

10′ AMRAP
10 Hang Power Cleans
20 Tuck Ups
:20 Plank

09-21-26

Skill:
Hip and Squat Mobility Clinic

Front Squats
15′ to Establish Perfect 3 Rep

7′ Cap
Max Unbroken Perfect Air Squats

09-18-26

Weighted Lunge Steps
10 Reps
Back or Front Rack with Barbell
Start Aggressive and Add Weight
Forward or Reverse Step

14′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14……
Toes to Bar
Hang DB Snatches (1/3 of Skill #)
10 Walking Lunges with DB

09-17-26

Deadlifts
15′ to Work Up to 5 Rep

16′ AMRAP
800m Run
25 Burpees

09-16-26

Strength/Skill
Strict Press 10 – 1
Push Ups 1 – 10

30′ Cap
30 – 25 – 20 – 15 – 15 – 15
CG Bench Press (Unbroken)
2X Abmat Situps
Calories Row or Ski